Wednesday (2020DEC09)- WOD

by | Dec 8, 2020 | WOD

Focus: 2 Rounds10 (5/5) KB Snatch Swings10 (5/5) KB Snatch Swing + Elbow High & Outside10 (5/5) KB SnatchStay lighter than workout weight WOD:  4 Rounds27/21cal Bike, Row or Ski10 Box Jumps 30/24″10 KB Snatch/Arm (No Alt) 24/16kgRest 2mins *****alternate...

Tuesday (2020DEC08)- WOD

by | Dec 7, 2020 | WOD

Focus: WheelWOD OPEN 21.310min to Establish5RM Back or Front Squat WOD: “Angie”100 Pullups100 Push Ups100 Situps100 Air Squats Recovery:Body Tempering or Myofascial...

Monday (2020DEC07)- WOD

by | Dec 6, 2020 | WOD

Focus: 12 mins to Find 1 RM Strict Pressonce established continue to find 1 RM Push pressWOD: 5 Rounds10 S2OH 135/95#20 Double UndersAccessoryHip Extension x 20Back Extensions x 15Hip & Back Extensions x 10SLOW &...

Friday (2020DEC04)- WOD

by | Dec 3, 2020 | WOD

Focus:10EMOM, alt5 double KB Z-press @21125/5 single-arm ring rows @2112 WOD:6 Rounds: 3 min on/1min off30/24cal rowMax alt single-arm devils press *score is devils presses Recovery: ROMWOD1 min Puppy Stretch1 min cobra2 min childs pose1 min sphinx3 min...

Thursday (2020DEC03)- WOD

by | Dec 2, 2020 | WOD

Focus: E90sO90s, x61 Hang Power Snatch2 Power Snatch1 Snatch WOD: WheelWOD Open Qualifier 21.28 Rounds30 Double Unders15 Situps10 Power Snatch 95/65# Accessory3xME Strict PullupsME Strict Push Up1min...